Here's my story. I am 14 y.o., about 5'7", 145lbs. @ 13% BF. =\ I have no access to a gym, nor equipment beside a chin-up bar. My goal is to have a fit body. Not too buff, but like an athletic build. Does anyone have a fullbody workout routine? I was thinking I would do like Monday, Wednesday, and Friday and rest Tuesday, Thursday and Saturday. Since it's summer, I have time on my hands. But near end July, I have an operation and will have to stay in bed for two weeks. Also, I don't know if this is important to my routine, but I have something called Precatious Puberty. (Runs in the family) P.P. is that my body is growing faster then intended. I am 14, but my body thinks it's 16. So to slow down my growth spurt, I'm taking injections every month for 2 years. 1 more year to go still. Please help. Thank you in advance!
daily routine advice please
- Thread starter Mikey JS
- Start date
Not sure about the PP, or the effect that the injections would have on your ability to grow and perform. So let me make a blanket statement that what you read below is for a healthy individual of your age, or an individual otherwise healthy who has received clearance from their physician:
There is plenty you can do without any weight at all.
1. Pullups
2. Chinups (With your palms facing you)
3. Pushups
4. Lunges
5. Jump Squats
6. Jump Lunges
7. Speed Squats
8. Crunches
9. Bicycles
10. Leg raises/flutter kicks
11. Mountain Climbers
12. Squat Thrusts.
Those are just a few of the many activities that you need only a pullup bar and the ground for.
Now, if you run out to Target or Wal-Mart and pick up a set of adjustable dumbbells (they usually come in 5 - 20 pound ranges) and a maybe a blowup exercise ball then you can do even more.
There is plenty you can do without any weight at all.
1. Pullups
2. Chinups (With your palms facing you)
3. Pushups
4. Lunges
5. Jump Squats
6. Jump Lunges
7. Speed Squats
8. Crunches
9. Bicycles
10. Leg raises/flutter kicks
11. Mountain Climbers
12. Squat Thrusts.
Those are just a few of the many activities that you need only a pullup bar and the ground for.
Now, if you run out to Target or Wal-Mart and pick up a set of adjustable dumbbells (they usually come in 5 - 20 pound ranges) and a maybe a blowup exercise ball then you can do even more.
Why would you want to slow down puberty if you're planning on getting fit anyway? Puberty at the same time as lifting was excellent timing for me to make huge improvements. This was abot a year ago but I began lifting slightly before puberty, and I could only do 95 pounds for a 10 rep on the bench press (even though I had already been lifting for a while), I had a growth spurt and in the time of 1 month I could do 135 for a 10 rep. That was a while ago, and unfortunately broken thumb and tendonitis screwed me over afterwards.
but anyway, on to your questions
To start out for getting buff. Yo might want to try doing crunches for 30 seconds, then immediately do bicycle kicks for 30 seconds, and then immediately do 15 pushups. Take a break for about a minute and repeat. As you get better you can increase reps, decrease break, whatever. For legs you can do some of the lunges that adler suggested as well as wallsits.
I would really recommend getting adjustable dumbbells to use. Powerblocks can be adjusted to be from 5 pounds to 45 pounds in 5 pound increments. They aren't too expensive and you can use that kind of weight for a long time at your age. (I'm almost 16 and I've had a good pair of dumbbells I've been suing for a long time) Also an incline decline bench (these can come cheap) will be quite helpful.
but anyway, on to your questions
To start out for getting buff. Yo might want to try doing crunches for 30 seconds, then immediately do bicycle kicks for 30 seconds, and then immediately do 15 pushups. Take a break for about a minute and repeat. As you get better you can increase reps, decrease break, whatever. For legs you can do some of the lunges that adler suggested as well as wallsits.
I would really recommend getting adjustable dumbbells to use. Powerblocks can be adjusted to be from 5 pounds to 45 pounds in 5 pound increments. They aren't too expensive and you can use that kind of weight for a long time at your age. (I'm almost 16 and I've had a good pair of dumbbells I've been suing for a long time) Also an incline decline bench (these can come cheap) will be quite helpful.
NVM found out how to do bike kicks.
Not sure abo the difference between pullups and chinups. I don't do them very much except for a test every once in a while.
You're welcome.
Oh btw. don't eat junk food.
Oh btw. don't eat junk food.
WEll, you'll be sore after the first time you do it. Mix it in with some cardio I guess so every other day should be good for a while.
The thing is, thats more of a getting ready to lift weights kind of thing. I don't think you'd see drastic results from continuing thar program. I'd get some dumbbells and an incline decline bench if I were you. You could go to walmart get a good set of dumbbells and a good bench (you might have to go to the online store) for about 80-90 bucks cheapest. and that bench is always helpful and if those dumbbells go from 5 - 45 pounds you could use those for all they're worth.
The thing is, thats more of a getting ready to lift weights kind of thing. I don't think you'd see drastic results from continuing thar program. I'd get some dumbbells and an incline decline bench if I were you. You could go to walmart get a good set of dumbbells and a good bench (you might have to go to the online store) for about 80-90 bucks cheapest. and that bench is always helpful and if those dumbbells go from 5 - 45 pounds you could use those for all they're worth.
Why not use your school gym? Or tell your parents to pick you up a starter weight kit from Target or Sports Authority. Or try to find something used, craigslist.org
My school that I just graduated from doesn't have a gym. But the high school that I'm going to does.
Since my high school has a gym, I could continue this for now and when I go to school, I can use the gym. =)
Sounds good buddy. BTW there are different variations of pushups you could do. Once you get stronger, if you want to focus more on triceps in your puhsups you could do diamond pushups, which is when you use the index finger and thumb of both of your hands and press them together in front of you it kind of makes a diamond, and pushup like that.
Oh, yea, I've heard of those. I thought they were called triangle pushups? Whatever. Thanks for your help again!
Sounds good I guess, but I'm more knowledgable in weight training than cardio.
I'm Chinese, but born in america. AZN is in my screename becuase it is my nickname for my high shcools track thrower team. I'm the only asian kid to ever throw shot put at my school think. The guy always joke with me because I'm not skinny and small like the other chinese kids. I'm 5' 10" 170 pounds, and bench maxout at 195. I don't know if thats good compared to other kids my age but I'm pretty proud of it. Weight training is one of my favorite hobbies because it's something that you aren't necessarily "good at" but you do it consistently and work hard and its sometihng you can see and feel results to. I hope you feel that way when you start lifting too becasue its a good feeling.
btw sorry for my rant of my life story up there.